Squats or walking? Which is better for your blood sugar? Here's the research
Research highlights that exercise improves blood sugar regulation. Getting your muscles moving more regularly can help keep your blood sugar levels in check. This definitely inspires us to lace up our running shoes, head to the gym, or just randomly start doing a bunch of jumping jacks, especially if we ate more than one of those sugary cupcakes.
Is walking or squatting more effective for improving blood sugar? Recently, researchers decided to find out.
In a study published in the Scandinavian Journal of Medicine & Science in Sports, researchers wanted to know whether squats or walking reigned supreme for blood sugar regulation. Participants were placed into four different groups:
Group one (ONE): One 30-minute walk
Group two (SIT): Uninterrupted sitting for 8.5 hours
Group three (WALK): 3-minute walks every 45 minutes
Group four (SQUAT): 10 squats every 45 minutes
Researchers concluded that both the WALK and SQUAT groups experienced a 21% reduction in blood sugar spikes compared to those in the uninterrupted sitting group (SIT). The 3-minute WALK group and the SQUAT group had almost double the glucose-lowering benefit of group ONE that completed the single 30-minute walk.
This study shows us that powering through as little as 10 bodyweight squats every 45 minutes can make a noticeable difference for your blood sugar, which lowers your risk of diabetes and other metabolic complications. While walking is also beneficial for your health, this study indicates that squatting is more effective when it comes to managing those blood sugar levels.
Frequent shorter walks also seemed to have a more positive impact than a longer 30-minute walk.
Squatting summons the power of lactate — a major metabolic player. Lactate or lactic acid is a chemical compound your body produces during cellular metabolism. It's an alternative energy source and a normal byproduct of a process called anaerobic glycolysis, where your body generates energy for your cells when there's limited oxygen.
Lactate plays a big role in improving blood sugar because it signals your muscle cells to deliver more GLUT4 transporters1 to their surface to help transport glucose from your bloodstream to your muscle cells. Glucose is a type of sugar, and the glucose-clearing effect can remain for up to 48 hours following these short activity bursts.
The researchers noted that frequent squatting stimulated intense muscle activation, especially in the quads and glutes, which in turn increased blood glucose clearance more than walking. They also determined that the more significant the muscle activation, the more significant the glucose-lowering effect. Time for 10 squats?
The post Squats or walking? Which is better for your blood sugar? Here's the research appeared first on The Manual.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Tom's Guide
06-06-2025
- Tom's Guide
Scientists reveal how long you need to lift weights to build muscle — and it's not what you think
If you're looking to get noticeable muscle gains, I've got good news — you don't need to spend hours in the weights room to make it happen. In fact, new research suggests that sessions of just 30 minutes are enough. Below, we dig into the science below and look at the best exercises to prioritize if your goal is muscle growth. The small study, published in Medicine & Science in Sports & Exercise, had 42 healthy men and women follow a lifting program. The program involved nine different exercises, with one set of eight to 10 reps. The participants were assigned to two groups — one group would train to failure (a weightlifting term where you push yourself until you can't do any more reps). The other group would train until they had two reps in reserve (pushing themselves, but they finished still having energy to do more). The exercises targeted all of the major muscle groups and were completed in 30-minute sessions. Participants did two sessions a week for eight weeks. At the end of the eight weeks, researchers analyzed changes in the muscle thickness in areas of the body, as well as looking at measures of muscle strength and power. The researchers found that all of the participants saw muscle growth in the eight weeks. The changes were similar in the men and women who pushed themselves to failure, as with those who still had the energy to do more. Brad Schoenfeld, Ph.D is one of the co-authors of the study, and told Prevention the exact exercises the participants followed. Ready to build muscle, here's what to do in the gym: Get instant access to breaking news, the hottest reviews, great deals and helpful tips. A lot of these compound exercises target more than one muscle group at a time, allowing you to work your muscles harder, without spending hours in the gym. If you don't have a gym membership, grab a set of the best adjustable dumbbells and focus on doing pushups, squats, lunges, and deadlifts at home. Of course, there are several benefits to strength training, and even 20 minutes a couple of times a week is better than nothing. As well as building muscle, lifting weights can strengthen your bones and joints, help you lose or manage weight, and boost your mental wellbeing.
Tom's Guide
20-05-2025
- Tom's Guide
Forget planks — these 3 moves will transform your abs from home
Working out at home has some serious perks — no gym fees, queues for equipment, or commutes. Even better, you don't need a stack of weights or fancy machines to get stronger and see real results. With the right moves and a motivating instructor (thank you, Alexia Clark), your living room can rival the gym — and that's exactly what happened when I tried Alexia's fiery ab workout. With 2.6 million Instagram followers and a seriously sculpted core, Alexia knows how to build short, effective routines that challenge your muscles in all the right ways. I rolled out one of the best yoga mats, cleared the coffee table and hit play — and within minutes, my abs were burning. Whether you've got a spare 10 minutes on your lunch break or prefer a quick morning sweat before life gets in the way, these three smart moves will hit your core from all angles to build strength and stability and help improve definition (in line with a balanced diet, of course) — no planks required. Here's what happened when I put the workout to the test. A post shared by Alexia Clark (@alexia_clark) A photo posted by on 'If you want sculpted, strong abs, it's not just about endless crunches,' says Alexia. 'You've got to switch it up and use your core in every exercise.' And this trio of exercises does exactly that. Every exercise hits your core from a different angle while engaging other key muscle groups. You'll kick off with the downward dog knee tuck, a full-body exercise that hits the shoulders, glutes and deep core muscles — all while testing your balance and coordination. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. Next, oblique V-ups will fire up your lower abs and obliques, followed by the twisting bicycle crunch, which activates many core muscles and strengthens the hip flexors while being kind to your lower back. This is a smart, time-efficient circuit, delivering serious core engagement and setting a strong foundation for your other strength or cardio workouts. After all, the key is to build a strong torso and progress from there. I've worked this into my weekly routine, and honestly, it's one of the toughest core sessions I've tried — partly because it ditches standard planks in favor of more dynamic moves, and the variety and intensity mean your core stays switched on from the first round. I aimed for three rounds per session and felt stronger after every go. Here's how to do each move with good form. Reps: 10 per side Reps: 20 (alternating sides) Reps: 20 (10 per side) When it comes to fitness, something is always better than nothing, and a quick blast can deliver results. Speedy sessions like these get your blood flowing, engage your muscles and strengthen your target area — in this case, your core. Science backs it up. A 2019 study published in the Journal of Medicine & Science in Sports & Exercise found that three 13-minute strength training sessions a week over eight weeks led to marked increases in strength and endurance — results comparable to much longer training sessions. So, if you're short on time, don't stress. What counts is consistency — showing up, moving your body and making time for yourself, even in small bursts. 'All you've gotta do is show up,' says Alexia. 'Whether you're sad, happy, angry, stressed, or it's pouring outside, just show up and do something. Your body will thank you for it.'
Yahoo
01-05-2025
- Yahoo
‘Do you even lift?': Just 30 minutes can make you stronger
Spending just half an hour of weight lifting a day twice a week can make you stronger, researchers say. The findings may help people who are hoping to make gains at the gym, but don't have all week to do it. Most Americans don't get enough exercise and just around half are meeting federal physical activity recommendations. Even fewer people meet suggested benchmarks for aerobic and muscle-building activities. Lifting can safeguard against heart disease and premature death. 'The main reason people give is time,' Brad Schoenfeld, a professor of exercise science at New York City's Lehman College, told The Washington Post this week. Schoenfeld is the senior author of the research, which was published earlier this month in the journal Medicine & Science in Sports & Exercise. The study looked at the progress of 42 healthy adult men and women between the ages of 18 and 40 over two months. Participants, who had already done some resistance training before, were sorted into two groups that trained to failure on all exercises and another who lifted until they were tired but could still probably squeak out a few more reps. Before the study, they had been doing at least two or three sets of every exercise during their workouts. They performed a single set of nine upper and lower body exercises that targeted all major muscle groups, repeating each move eight to 10 times. The exercises included the popular leg and chest press, Smith machine squats, bicep curls, seated cable rows, front lat pull-downs, and shoulder presses. Even with the reduced number of reps, they saw success, adding mass and strength. The changes were seen among men and women in both groups. Schoenfeld said it's 'quite likely' but not certain that their results could apply equally to older people and other groups, with benefits that continue past two months. To see similar swole results, people can substitute other exercises. The key is consistency, but Schoenfeld advises leaving at least one day between sessions. 'The message, I think, is to find one hour somewhere in your week,' he said.
